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CROSSFIT
“Spin Move”
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
WHITEBOARD BRIEF
Expect this workout to take between 25-35 minutes to complete
RUN
There is a decent amount of running today, so these 800’s definitely have a big impact on your score
Look to run at the fastest pace possible that still allows you to thrive on the 3 rounds of 50-25-15
With a ~25 minute workout, imagine a pace that you could hold for a 3-4 mile run
Try to make your final run of the day faster than your first run
TRIPLET
Within the 50-25-15, look to use the sit-ups as your chance to recover for the movement thats we would break-up
Slowing the sit-ups can help you thrive through big sets of push-ups and double unders
Big sets of 50 and 15 doesn’t necessarily mean unbroken
If you see yourself breaking at some point, take some quick breaks from the beginning
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